3 rounds for time of:

30 Toes-to-bars

16 Overhead Step Back Lunges, 95/65 lbs

Target time: 8-10 minutes
Time cap: 12 minutes
The stimulus for today’s workout is moderate-intensity with consistent pacing across rounds. Athletes need to go into this workout with a plan for sets on toes to bar while grinding through the lunges.

Use the clock and try to keep times similar across rounds. A great pace would be sub 3 minutes per round.

Toes to bar: Athletes should perform toes to bar if they can consistently perform 5 reps unbroken. Athletes should perform fast, quick sets to avoid burning out on this movement. Utilizing the timing from knees to elbows will allow athletes who have difficulty stringing reps together to feel the timing needed for toes to bar. Modify this movement to knees to elbow, kipping knee raise, strict knee raise, lying toes to rig, or v-ups. Be smart, and don’t go unbroken if it hinders your ability to keep moving on the barbell. The goal for toes to bar is sub 90 seconds.

Overhead Walking Lunge: This is performed with a barbell where athletes can snatch or clean and jerk the weight overhead. The clean grip would be a more stable position, but the flexibility is more demanding. Athletes should ensure that the arms stay locked out during the lunge movement while keeping the weight over the center of the body. Athletes should take a deep breath in before lunging and breathe out when stepping out of the lunge to stabilize and engage the core. Avoid the no reps of stutter-stepping between lunge reps resulting in a few extra inches on each step and also failing to reach full extension of the hips between steps resulting in “duck walk lunges”. Scale to front or back rack lunges for athletes who may struggle with the overhead position. Weight selected should allow athletes to complete at least 25ft unbroken before breaking.

4 rounds for quality of:

10 Plate Front Raises

10 GHD Hip Extensions

Plate Front Raise
Focus: Grab a weight plate at 3 o’clock and 9 o’clock positions. Keeping the arms extended (but not locked out), raise the plate until the hands reach eye level and then return back down. Athletes should keep the core braced and should not be tempted to go heavier than what they can show control with throughout entire range of motion.

GHD Hip Extension
Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep.